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[b][color=red]230113
What i felt like doing[/color][/b]
tabita
20kg ATG FS 20secs
10 secs rest
20kg Shoulder press 20secs
10 secs rest
20kg ATG FS 20secs
10 secs rest
20kg Shoulder press 20secs
10 secs rest
20kg ATG FS 20secs
10 secs rest
20kg Shoulder press 20secs
10 secs rest
20kg ATG FS 20secs
10 secs rest
20kg Shoulder press 20secs
10 secs rest
2 mins rest bar down
20kg ATG FS 20secs
10 secs rest
20kg shrug, no leg drive clean 20secs
10 secs rest
20kg ATG FS 20secs
10 secs rest
20kg shrug, no leg drive clean 20secs
10 secs rest
20kg ATG FS 20secs
10 secs rest
20kg shrug, no leg drive clean 20secs
10 secs rest
20kg ATG FS 20secs
10 secs rest
20kg shrug, no leg drive clean 20secs
10 secs rest
2 mins rest bar down
20kg ATG FS 20secs
10 secs rest
20kg Shoulder press 20secs
10 secs rest
20kg ATG FS 20secs
10 secs rest
20kg Shoulder press 20secs
10 secs rest
20kg ATG FS 20secs
10 secs rest
20kg Shoulder press 20secs
10 secs rest
20kg ATG FS 20secs
10 secs rest
20kg Shoulder press 20secs
10 secs rest
Well work was cancelled due to the weather and snow again... so frustrating now with this stupid health and safety now a days!!!
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Nice tabata work! I'll be doing something similar today I think.
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Holy crap ... I got tired reading that.
Cool workout man!
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Very cool workout style man!!!
When are u comin down under
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I like all that conditioning work. You already have some massive strength so targeting volume and conditioning like that is gonna make you even more of a badass, lol
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[QUOTE=BobisMighty;1014503583]Nice tabata work! I'll be doing something similar today I think.[/QUOTE]
its not fun but hard and short so bearable!!!
[QUOTE=moshvr;1014695833]Holy crap ... I got tired reading that.
Cool workout man![/QUOTE]
haha thanks...
it made runnign around playing an hour of basketball hard on the quads last night...
[QUOTE=TheProgressiveOne;1014735823]Very cool workout style man!!!
When are u comin down under[/QUOTE]
its still just ideas...
be mid June till mid august - got 8 weeks off... thinking Adelaide for first half and perth second half... will probably visit Melbourne in there... i have other options of canada and austin so will see... making decision end of feb when i get paid and have enough cash to book flights...
[QUOTE=nwskier;1014896023]I like all that conditioning work. You already have some massive strength so targeting volume and conditioning like that is gonna make you even more of a badass, lol[/QUOTE]
haha... is this because i was so bad at hiking with you!!! stupid altitude!!!
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[b][color=red]240113
What i felt like doing[/color][/b]
ATG Front Squat
BWx10
BWx10
60x3
60x3
70x3
80x3
90x3
60x10
Military Press
60x10
Push Press
70x3
80x3
90x1
80x2
80x2
Flat bench ss Skulls
125x12 ss 85x15
125x12 ss 85x15
125x12 ss 85x15
Crunches on ball
BWx30
BWx30
BWx30
Legs are tired with all the work this week... went well considering - 90 felt heavy unracking!!!
OH work was ok - i have always sucked at it... and getting back into it will be hard...
Superset went well at the end...
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Solid workout. Heavy front squats. Push Press has always been a little hard for me, since it's a lot of technique.
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[QUOTE=scott_donald;1014962803]
its still just ideas...
be mid June till mid august - got 8 weeks off... thinking Adelaide for first half and perth second half... will probably visit Melbourne in there... i have other options of canada and austin so will see... making decision end of feb when i get paid and have enough cash to book flights...
[/QUOTE]
Why would you want to spend 4 weeks in Adelaide?
Melbourne is where it is at mate....
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nice workout
my old gym used to have kilo plates
had 15, 20 and 25
(everyone just used the 20s)
[QUOTE=scott_donald;1014979383]240113
[/QUOTE]
is this the # workout youre on?
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[QUOTE=BobisMighty;1015140623]Solid workout. Heavy front squats. Push Press has always been a little hard for me, since it's a lot of technique.[/QUOTE]
FS i was aiming for 100 before i did my first rep but the 90 was too heavy unracking... just not used to the weight...
yep its all timing and i suck at it!!!
[QUOTE=TheProgressiveOne;1015208953]Why would you want to spend 4 weeks in Adelaide?
Melbourne is where it is at mate....[/QUOTE]
i have friends there... she said i could stay with her... i am just there to hang and chill... will visit Melbourne in that time frame...
then same in Perth...
[QUOTE=RyouBakua;1015259593]nice workout
my old gym used to have kilo plates
had 15, 20 and 25
(everyone just used the 20s)
is this the # workout youre on?[/QUOTE]
thanks...
i own them too... i never use the 25kg ones and very rarely the 15 ones...
haha i use the proper date method - rather than your american one!!!
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[QUOTE=scott_donald;1015490193]haha i use the proper date method - rather than your american one!!![/QUOTE]
yeah i just saw that :p
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[b][color=red]250113
What i felt like doing[/color][/b]
Bulgarian Split Squat
BWx20
BWx20
BWx20
BWx20
GHR
BWx12
BWx12
BWx12
BWx12
BB rows ss Pullups ss DB concentration Curls
60x10
100x10 ss BWx12 ss 25x12
110x10 ss BWx12 ss 25x12
120x10 ss BWx12 ss 25x12
Band twists
blue band doubled x15
blue band doubled x15
blue band doubled x15
Took BSS light and repped for ease in and planning on skiing the next 2 days so need my quads to work!!!
GHR felt real powerful... very happy...
Superset was smooth and happy...
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[b][color=red]280113
What i felt like doing[/color][/b]
ATG Squat
BWx10
BWx10
60x5
80x5
90x5
100x5
110x5
120x5(264lbs)
80x20
80x20
Close grip bench
60x10
100x5
120x5
140x3
150x2
155x2(341lbs)
142.5x3
142.5x3
Incline bench
105x15
105x15
105x15
Crunches on ball
BWx30
BWx30
BWx30
well very happy with squats... managed 120 which was confortable for my legs but not so much for hips and just having the weight on the back...
bit of a progression on the cgb... just need to keep at the heavy work... as the 120 feels so light...
Happy with the incline... 5kg increase but wow that was hard...
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[b][color=red]280113
What i felt like doing[/color][/b]
1 minute run as far as you can
2 minute run as far as you can
3 minute run as far as you can
4 minute run as far as you can
weather was terrible all we could do... 50mph wind and just above freezing and raining!!! not fun!!!
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nice stuff with the squats! and good CGBP. Man sounds like the weather their is awful. it's been really cold here, but not too windy.
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[QUOTE=BobisMighty;1017139543]nice stuff with the squats! and good CGBP. Man sounds like the weather their is awful. it's been really cold here, but not too windy.[/QUOTE]
yep... wasnt fun at all yesterday...
dry and warm today at a whopping 5 degrees C....
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264 atg is pretty good
[QUOTE=scott_donald;1017121633][b][color=red]280113
What i felt like doing[/color][/b]
1 minute run as far as you can
2 minute run as far as you can
3 minute run as far as you can
4 minute run as far as you can
weather was terrible all we could do... 50mph wind and just above freezing and raining!!! not fun!!![/QUOTE]
so about how far was that?
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[QUOTE=RyouBakua;1017564103]264 atg is pretty good
so about how far was that?[/QUOTE]
thanks... stille easing back in... its been a long time since i have been able to squat properly...
no idea - its as a race so as far as they can but pacing themselves to last the whole time...
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[b][color=red]290113
What i felt like doing[/color][/b]
1 minute run as far as you can
2 minute run as far as you can
3 minute run as far as you can
4 minute run as far as you can
better weather and my 8 year olds ran well...
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[b][color=red]290113
What i felt like doing[/color][/b]
RDL
60x5
100x5
120x5
140x5
150x5(330lbs)
160x5
170x5
150x10
150x10
pullups 1 minute rest
BWx20
BWx16
BWx13
BWx12
BWx10
Shrugs ss Side laterals
110x20 ss 25x12
130x20 ss 25x12
150x20 ss 25x12
Leg raises on bench
BWx15
BWx15
BWx15
Rdl was so heavy... back is now dead...
Putting away the plates in between was such hard work as lower back is gone... happy with the pullups - more reps than last week...
Superset went well... big upping on the weights from last week...
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That's a big RDL Scott. Good work with the pullups as well
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[QUOTE=moshvr;1017583193]That's a big RDL Scott. Good work with the pullups as well[/QUOTE]
thanks... anything over 150 is hard though... 150 is light... just like benching where 120 is light right now...
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[b][color=red]290113
What i felt like doing[/color][/b]
1 minute run as far as you can
2 minute run as far as you can
3 minute run as far as you can
4 minute run as far as you can
5 minute run as far as you can
weather got bad again... wind and rain but warmer han yesterday...
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[QUOTE=scott_donald;1017661293]thanks... anything over 150 is hard though... 150 is light... just like benching where 120 is light right now...[/QUOTE]Not a bad place to be, with either of those numbers feeling light haha.
great workout as usual.
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[QUOTE=BobisMighty;1017681623]Not a bad place to be, with either of those numbers feeling light haha.[/QUOTE]
Was thinking the same thing lol
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[QUOTE=BobisMighty;1017681623]Not a bad place to be, with either of those numbers feeling light haha.
great workout as usual.[/QUOTE]
haha... guess...
thanks.. lower back is sore today and first of the cross country races and the longest one today!!!
[QUOTE=moshvr;1017714843]Was thinking the same thing lol[/QUOTE]
bleh...
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[b][color=red]300113
What i felt like doing[/color][/b]
1 minute run as far as you can
2 minute run as far as you can
3 minute run as far as you can
4 minute run as far as you can
with the 10 year olds... nice ease off run for the senior championship this avo...
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wait, so you have 8yr old(S) and 10yr old(S)
(S)
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[QUOTE=RyouBakua;1018195033]wait, so you have 8yr old(S) and 10yr old(S)
(S)[/QUOTE]
Me thinks he coaches kids in that age group ... me thinks ...
